To significantly improve the condition of a patient with cervical osteochondrosis, physiotherapy (PT) is often used. It helps eliminate many of the symptoms of this unpleasant disease.
How exactly do exercises help?
Regular exercise therapy for cervical osteochondrosis strengthens muscles, relieves muscle spasms, increases blood circulation and improves the condition of intervertebral discs. If you choose the right set of exercises, it will help you get rid of the unpleasant sensations that often accompany cervical osteochondrosis. These include headaches, shoulder and arm pain, and dizziness.
It is not always possible to contact a specialist. In principle, it is not a problem to do physical therapy on your own. These exercises can be easily done at home. There are simple sets of exercises that even a beginner can perform. One of these complexes will be presented below.
What should we not forget when performing exercise therapy for cervical osteochondrosis? When performing exercises from the physiotherapy complex for cervical osteochondrosis, do not forget the following rules. This is important for your own safety. The exercises will only be effective if they are done correctly. Additionally, performing the exercises incorrectly can cause serious damage to the spine.
Contraindications to exercise therapy for osteochondrosis.
- Exercises cannot be performed during the acute phase of osteochondrosis. It is unacceptable to do them through pain.
- Perform the movements slowly, do not make sudden movements.
- Remember that if you have cervical osteochondrosis, you cannot make circular movements with your head. Also, don't lean your head back.
- Don't be tempted by advertisements for cervical traction devices. It is not safe to use such devices without consulting a specialist. Simple carelessness can cause serious injuries.
- If you have been diagnosed with an intervertebral hernia, it is unacceptable to perform these and other exercises without consulting a doctor!
An approximate complex of exercise therapy for cervical osteochondrosis in the non-acute stage.
You should start with a warm-up. You can use regular walking in place as a warm-up exercise. It will be effective to walk first with your entire foot and then with your toes and heels. In this case, the arms should be relaxed, hanging freely, the shoulders should be stretched and slightly lowered. Warm-up duration is 2-3 minutes.
1. Exercise aimed at relaxing the neck muscles.
Stand up straight. Your arms should hang freely along your body. Clench your fists, tense your arms. At the same time, lower your shoulders and shoulder blades and straighten your back. Hold the tension for 30 seconds. Then relax and let your arms swing freely.
2. Tilting the head to one side
This exercise can be performed either standing or sitting.
Gently tilt your head to one side (lowering your ear toward your shoulder). Feel your neck muscles stretch. Hold this for 10 to 15 seconds. Then slowly return to your starting position and tilt your head to the other side. It is very important to perform this exercise as carefully as possible to avoid pain.
3. Turn your head to the side
This exercise can be performed either standing or sitting.
Tilt your head down. Try to touch the jugular cavity with your chin. Turn your head to the right, as if sliding your chin along the top of your breastbone. Stay in this position for 3 to 6 seconds. Then slowly turn in the other direction. Repeat this exercise in each direction 5 to 7 times.
4. Raise and lower your shoulders.
You can perform this exercise either standing or sitting.
Raise your shoulders as high as possible without moving them forward. Lower them, pull them back slightly, as if straightening them. Repeat 6 to 8 times.
5. Move your shoulders back and forth.
This exercise can be performed either standing or sitting.
Starting position: shoulders freely straightened and lowered. We raise our shoulders and move them forward. Then you must return to the starting position. Pull your shoulders back, try to close your shoulder blades. Return to the starting position. Repeat the exercise 6 to 8 times.
6. Tilt your head forward
This exercise can also be performed either standing or sitting.
Bend your neck forward and gently lower your chin toward your chest. Then you need to straighten up slowly. Repeat the exercise 6 to 8 times. Important: keep your back straight!
7. Move your arms back
We perform this exercise standing or sitting.
Extend your arms to the sides, lower your shoulders. Press your shoulder blades toward your back. Straight outstretched arms will move slightly backwards. Return to the starting position. Repeat the exercise 6 to 8 times. When performing this exercise, you should move your arms as little as possible and try to use only your back muscles.
8. Spin the brushes.
Arms at your sides, shoulders down. Bend your elbows and clench your fists. Do 4 circular rotations at the wrist joint, without lowering your elbows, in one direction, then 4 times in the other. Repeat 4 to 6 times in each direction.
9. Twist your elbows
The initial position is the same as in the previous two. Perform 4 circular rotations in the elbow joint in one direction and in the other. It is not necessary to lower your elbows. Repeat 4 to 6 times in each direction.
10. Roll your shoulders
Extend your arms to the sides, lower your shoulders. Perform 4 rotations at the shoulder joint in each direction. Repeat 4 to 6 times.
11. Raise and lower your hands.
Relax your shoulders and arms. We raise our hands and then lower them freely. Breathing should be free and relaxed. Repeat 4 to 6 times.